The double under jump rope is an advanced jump-rope skill where you rotate the rope twice for each single jump. It demands explosive jumping, fast wrist rotation, and precise timing. Double unders (DUs) are a CrossFit benchmark skill and one of the most efficient cardio exercises.
Muscle Group
Calves, Cardio
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Elite cardiovascular conditioning
- Builds explosive calf power and ankle stiffness
- Develops timing and coordination
- CrossFit benchmark skill
- Burns calories at a very high rate
- Highly portable
How to perform
- Hold the jump rope handles with hands at hip height. Start with regular single jumps for rhythm.
- Jump higher than usual — about 4 to 6 inches off the ground.
- While airborne, rotate the rope twice using only your wrists, not your arms.
- The rope should pass under your feet twice during one jump.
- Land softly on the balls of your feet. Set up immediately for the next double under.
- Keep your elbows close to your body. Wrist rotation does the work.
- Mix single jumps with double unders to build coordination.
- Aim for 10 to 50 unbroken double unders as a benchmark.
FRONT VIEW
BACK VIEW
Abs
Primary
Hip Flexors
Primary
Quadriceps
Primary